Week beginning 6th Aug

 

Week beginning 6th Aug

  August 5, 2018

Monday:

2 mins work 1 min rest 
1. 400m run 
2. Amrap 8 down ups + 8kbs 
3. 20/15 cals ski erg
4. Amrap 8 wall balls + 5 box jumps 
X3
 
Tuesday:
800m run 
3 mins rest 
600m run
2mins rest
400m run 
1 min rest
200m run
 
Straight after your 200m run straight into:
150 air squats 
100 double unders 
50 burpees 
25/18 cals bike 
 
Friday: 
4 minutes on 2 mins rest alternating rounds:
1. 25/18 cals bike + 10 down ups in remaining time amrap wall balls 
2 mins rest 
2. 500m row + 10 burpee over erg in remaining time amrap db c&j 22.5/15 (two dumbells) 
 
Saturday: 
In pairs, I go you go full rounds, 6 rounds each 
100m run 
8 box jumps 
8 dB snatch 
Once you’ve done each straight into 
30 syncro burpees 
100/80 cals bike 
30 syncro burpees
 
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